Nourished not Famished

Healthy Made Easy: Simple, Nourishing Solutions to Healthy Eating and Living

Jen

Pumpkin Spice Protein-Packed Smoothie

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Pumpkin Spice Protein-Packed Smoothie

There’s more than one way to get your pumpkin spice fix, and here’s one that will leave you feeling energized, satiated, and ready to take on the day. Can’t say that about that that oh-so-famous Starbuck’s Pumpkin Spice Latte which packs a whopping 29 grams of added sugar, right? Consider this Pumpkin Spice Protein Smoothie to be your real-food fix you reach for when you want to satisfy your pumpkin spice cravings AND feel good.

I’m all about making a healthy nourishing lifestyle easy to accomplish. That’s why I’ve included canned pumpkin puree as the “pumpkin” in this recipe. If you’re feeling a bit more ambitious, try using steamed kabocha squash or delicata squash instead of canned pumpkin. In my opinion, they taste a bit sweeter than pumpkin, and also have a creamier texture. No pressure, though – canned pumpkin is great in this, too. 

Here’s what you’ll need.

So, if you decide to try using the kabocha or delicata squash, does that mean you need to set your morning alarm super early to get up and steam a micro-batch of squash just for your morning Pumpkin Spice Protein Smoothie? No way! Let’s be real . . .  who has time for that?! Instead, try making a batch as part of meal prep, which will leave you plenty of squash to make this smoothie today, plus a big batch to add to creamy squash soup or a dinner side later in the week. Or, you can freeze the leftover steamed squash into 1/3 cup amounts, and stash in your freezer. Take out a portion and thaw overnight in the fridge for those mornings that you want to make this smoothie.

If you don’t know your kabocha from your delicata, no problem. I’ve been there. I’ve got you covered with my handy Sweather Weather Guide to Winter Squashes.

To steam the squash, just cut it in half, scoop out the seeds, and then cut into chunks. Insert a steamer basket into a large pot, and fill with water just to the level of the steamer basket. Bring the water to a boil, then add the kabocha or delicata chunks. Turn down to medium low, cover, and cook for about 30 minutes or until tender. Once cooled, peel off skin.

I’ve experimented a LOT with this recipe to get it just right, so I guarantee that it will deliver all the fall feels! It’s a great balance of protein, good fats, and slow-burning carbs, so it will leave you feeling satiated and fueled for hours. Switch up the protein source if you need to keep things dairy free.

Accurate or not, I do consider protein powder (even a plain, unsweeted one) to be a somewhat refined food. For that reason, protein powders aren’t something I incorporate into my diet on a daily basis. I usually keep it to once or twice a week.  

Before you invest in some quality protein powder, I encourage you to check out the Clean Label Project Protein Powder Study. Scientists tested many of the protein powders available for sale, to help you more easily find a safe product that is worth your money. 

So, let’s keep this pumpkin spice train rolling! . . . 

Print Recipe
 Pumpkin Spice Protein-Packed Smoothie
Get your pumpkin spice fix without all the junk. This protein-packed smoothie will keep you going for hours.
Course Breakfast
Prep Time 10
Servings
Ingredients
Course Breakfast
Prep Time 10
Servings
Ingredients
Instructions
  1. Add all ingredients to a high-powered blender and blend until smooth. .

Sweater Weather Guide to Winter Squash

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guide to winter squash

So, National Pumpkin Day is almost here . . . uhm, really? Really? As if, AS IF pumpkin really needs to be showered with any more love than it already gets?!*  I think it’s high time we all spread the #squashlove, so I put together this handy guide to identifying some of the squashes typically stocked at your local market. If sweater-weather has got you in the mood for some hearty squash dishes, refer to this handy guide to ensure you find the best squash to get your fix!

(* Okay, no judgment from me if you have your heart set on pumpkin. I get it. Here’s my recipe for Protein-Packed Pumpkin Spice Smoothie.)

Squashes are a good source of beta carotene, which the body converts into vitamin A. It’s a timely immune system boost just as flu and cold season hits!

roasted delicata squash over massaged kale, with yogurt sauce, pomegranate arils, and za’atar spice

Delicata and kabocha have a creamy texture and mild sweetness that is perfectly highlighted by roasting (and the skin is edible on both!). You can grab my recipe for Roasted Delicata Squash here.

Also, kabocha and delicata are easier to cut than butternut. Kabocha looks very similar to buttercup squash, and are easily confused (you have to peek at the bottom of the squash to really see the difference – google pics to check it out so you can spot the difference). For what it’s worth, I am not a fan of buttercup at all. I find buttercup squash to be very watery and rather bland.

Spaghetti squash is my go-to for a neutral flavored squash that works nicely in casseroles (like buffalo chicken casserole, and also good in an enchilada-sauced casserole).

roasted butternut squash with chili and cumin

For pureed squash soups, butternut is my numero uno. It’s also delicious roasted, and is a perfect pairing with a rich sausage or bratwurst and greens for a quick and easy sheet pan dinner. Check out my Creamy Butternut Squash Soup recipe if you’re jonesing for the ultimate pureed, fall squash soup.

Acorn squash‘s texture and mild flavor are a good choice for if you’re making stuffed squash (plus, that shape just somehow screams fall, doesn’t it?).

Sugar pumpkins are a bit sweeter, firmer, and less stringy than your typical carving pumpkin. They’re suitable for roasting or pureeing. If pureeing to use in a baked good, keep in mind that the consistency will be slightly less thick/condensed than canned pumpkin.

What are your favorites? Which squashes are on your shopping list this week? How many of these six types have you tried?

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How to stop feeling always hungry and ditch the calorie counting.

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If you’re trying to figure out the “right” amount of food for you, eating real, whole (or at least, minimally refined) is the easiest, most pleasurable way to figure that out.

Eating foods in their least processed state, in an optimal balance of protein, fat, and carbs that works *for you* allows your body’s hunger and satiety signals to ring true. And as an added bonus, not only do real, whole foods guide you to your “just right”, they also are loaded with all of the nutrients and micronutrients that your body was designed to consume. Seriously, real food is the universal, human “thrive formula”!

And when I say “right” amount of food for you, and the “right” ratio of protein/fat/carbs for you, I’m talking about a way of eating that leaves you feeling:
✔️ satisfied
✔️ satiated
✔️energized
✔️*and* supports your overall health

Obviously, that amount is going to vary from one individual to the next. And that amount can also vary a bit from one day to the next. This is exactly why our bodies were designed with built in regulation mechanisms. If we let those cue come through, they tell us what we need! How amazing, right?

And if you’re not sure of where to start with balancing your protein, fat, and carbohydrates at mealtime, experiment a bit and observe carefully which balance seems to leave you feeling your best.

“But, but, . . . my signals are broken.

I can’t stop!

I don’t know when to stop!”

I hear ya. I was there once, too. Honestly, I felt always hungry, and didn’t understand why. Well, here are a few common things I was doing that were totally undermining my body’s ability to give me reliable satiety cues:

  • Eating more refined foods than my body could handle. These foods were sending my blood sugar levels on a roller coaster ride daily, leaving my energy levels crashing soon after a meal. I would feel hungry soon after eating, even after adequately sized meals. Too many highly refined foods trigger that “always hungry” feeling. And due to the poor nutrient content in highly refined foods, the body often continues to seek more food in an effort to obtain your basic nutrient requirements.
  • Inadequate protein. No, I’m not advocating a super high protein diet here. I simply learned that I was consuming well under my body’s protein needs on a regular basis. Increasing these “building blocks” to my plate each mealtime was a game changer. I felt more satiated, was able to build muscle more easily, and saw my energy levels rise!
  • Deprivation and restriction. I would go through occasional phases of undereating (= eating below my body’s needs) in a misguided attempt to lose weight. Well, undereating is a sure-fire way to fire up the body’s hunger hormones, because, HELLO, your body is a system that is designed to help you survive. If you fail to meet your body’s basic requirements, your body will fight tooth and nail to get you to eat more (cue the cravings and binges!). It now sounds so obvious to me. Eating adequate fuel allows your body feel safe to thrive. So basic, but SO powerful.

Beyond real, whole foods your body has other basic needs that influence your sense of satisfaction and satiety with your food:
– manage your stress
– get adquate sleep
– move your body frequently (at an intensity that feels good for you!)

– spend time with loved ones

– spend time outdoors

Does this mean that the occasional treat will throw everything off, that you need to swear off cookies forever? No! What matters most is what you do MOST of the time. If you’re doing a bang-up job of meeting your body’s needs most of the time, your body will keep you in that “thrive” zone.

Have you ditched the calorie counting? Are you thinking about it? Are you ready to trust that your body’s got your back if you simply give it what it needs to thrive?

Trust the process. The mindset of “nourished, not famished” allows your body find its way to optimal health and vitality.

Sheet Pan Chicken Fajitas

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Let’s be honest. Who wants to slave away in the kitchen at dinnertime every night? Nobody! That’s why I love these Sheet Pan Chicken Fajitas. They are so easy to make, it barely counts as cooking, for reals. It’s the perfect meal to feed a crowd, whether that’s just the fam, or if you’re doing some entertaining. It’s easy to double, or even triple, and you can serve it with a variety of sides to meet everyone’s taste and dietary preferences. My kids love to have these with tortillas, while I like to stick with a slow-burning carb like black beans. Roasted sweet potatoes are great with this, too. It would also work on rice or even cauliflower rice for those who need to avoid legumes and grains.

Serve with avocado, sour cream, and cilantro, and I guarantee that all of your fajita dreams will come true.

Sheet Pan Chicken Fajitas, served bowl style

Here are a few tips to make this dinner even easier . . .

JUMP START

Here are some ways to jump start your prep ahead of time, which will make this dinner come together even more quickly.

  • Mix fajita spices and oil ahead of time. Even better, have one of your kids or your spouse do this step for you! Outsourcing is key for successful meal prep.
  • Slice chicken and place in a container or ziplock back with the spices and oil and store in the refrigerator. This can be done a couple of days in advance.
  • Prep the beans and rice on your meal prep day at the beginning of the week.

If you follow these jump start steps, all you need to do the evening you cook this meal is slice up the onions and peppers, add them to a sheet pan with the chicken, and bake in the oven. Simply reheat your prepped beans and rice.

NOW & LATER

Leverage your time and efforts in the kitchen with simple, easy strategies that leave you with dinner tonight AND extras to get you through other meals this week:

  • Consider doubling this recipe. A double batch will fit on two sheet pans. This will give you enough extras to use for lunches like fajita tacos or fajita bowls.
  • If you end up with leftover fajita veggies, they’re great tossed into a frittata. Fajita Frittata! Say that three times fast, I dare ya.
  • If you make extra beans and rice, you can easily use that in other meals throughout the week. If you have leftovers you’re not going to use in time, just pop them in your freezer for another week. I like to preportion out my grains like rice before freezing, that way I can easily grab exactly what I need to quickly add to a lunch now and then.
Print Recipe
 Sheet Pan Chicken Fajitas
Course Main Dishes, One Pan Dinners
Cuisine Mexican
Servings
Ingredients
Course Main Dishes, One Pan Dinners
Cuisine Mexican
Servings
Ingredients
Instructions
  1. Preheat oven to 400F.
  2. Combine spices and olive oil in a small bowl.
  3. Combine chicken strips and veggie strips in a large bowl. Pour the spice mixture over the chicken and veggies, and stir to coat completely.
  4. Place the chicken and veggie mixture on a large, rimmed baking sheet.
  5. Bake for 30-35 minutes, stirring halfway. Cook until chicken internal temperature has reached 165
  6. Serve with following options: canned black beans (drained and rinsed), sour cream, ripe avocado, chopped cilantro, soft tortillas or brown rice.

Maple Tahini Dressing

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Tangy, creamy, and a hint of sweetness – this simple, easy dressing hits all the right notes. It’s just rich enough to pair well with the spartan crunch of cabbage and crisp apples (like in this Apple & Cabbage Slaw). It’s delicious over roasted chicken or roasted squash, as a salad dressing, or even as a dip for veggies. Honestly, I keep inventing ways to use this dressing over and over again, as it is definitely one of my favorites. Please leave me a comment and let me know all of the ways you’re enjoying this dressing!

The prep for this sauce is so simple that I encourage you to outsource the task to anyone who might be able to help you in the kitchen – your kids? spouse? significant other? roommate? Let your assistants lighten your load in the kitchen whenever possible!

Apple & Cabbage Slaw with Maple Tahini Dressing

Print Recipe
 Maple Tahini Dressing
Course Sauce/Dressing/Spices
Servings
cups
Ingredients
Course Sauce/Dressing/Spices
Servings
cups
Ingredients
Instructions
  1. Combine ingredients in a medium jar or bowl, and whisk to combine.

Apple & Cabbage Slaw with Maple Tahini Dressing

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In the depths of winter, I find it hard to warm up to tender, leafy, summery salads. In fall and winter, I find myself craving a heartier crisp and crunch to my salads, and more robust flavors. This classic combination of crispy apples, crunchy cabbage, and toasted walnuts satisfies completely every time.

I especially find myself reaching for this recipe after the holiday season of rich foods. The bright, tangy flavors reawaken my palate after a steady diet of Christmas cookies and egg nog! Also, apples, cabbage, and walnuts are foods that naturally support liver function, which means you can skip the shady detox teas and detox supplements and just eat this tasty salad instead. 

This salad typically tastes best the day you prepare it, but there are some ways you can jump start your prep ahead of time.

JUMP START:

  • toast the walnuts
  • make the Maple Tahini Dressing (Even better – offload this task to someone else if possible. Conscript your kids, your spouse or significant other, roomate, whatever.)

If you’re going to spend time making this recipe, you might as well leverage your efforts and make a little bit extra of some of the ingredients to repurpose in other meals during the week. I like to call these my “Now & Laters” – I’m prepping some for now, and some for later use in other meals, with hardly any extra effort.

NOW & LATER:

  • In addition to the chopped apples for this salad, slice up an extra apple or two, and store in the fridge for snacks during the week. A little squeeze of fresh lemon will keep them from browning.
  • Good news: the dressing recipe included below yields plenty extra, which means you can store it in the fridge and enjoy it all week long. It’s delicious over roasted chicken or roasted squash, as a salad dressing, or even as a dip for veggies. 
  • Toast extra walnuts, and store in the fridge for adding a little sprinkle of tasty, crunchy healthy fats to your plate now and then. They’re great on your morning oats or Greek yogurt, or sprinkled on a salad or a bowl meal.
  • Slice/shred the remaining half head of cabbage, and repurpose it into a stir fry or a classic slaw the next day or two.
Maple Tahini Dressing

Print Recipe
 Apple & Cabbage Slaw with Maple Tahini Dressing
Course Salads & Side Dishes
Servings
as a side
Ingredients
Slaw:
Dressing:
Course Salads & Side Dishes
Servings
as a side
Ingredients
Slaw:
Dressing:
Instructions
  1. Combine slaw ingredients in a large bowl.
  2. Combine dressing ingredients in a medium jar or bowl, and whisk to combine.
  3. Add Maple Tahini Dressing to the salad, and toss gently to combine. (I used about half of the dressing amount on the salad.)

Easy Homemade Nutella

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There’s nothing like a little bit of chocolate to brighten your day, especially when it’s blended with rich, roasted hazelnuts. Although this delicious spread definitely qualifies as a once-in-a-while treat, I feel a little better about this homemade version compared to store-bought Nutella. Instead of palm oil, this version here relies on simply hazelnuts and dark chocolate for fat. To minimize the sugar load a bit, I’ve used 85% dark chocolate, and just a smidge of maple syrup for sweetness. Honestly, I love the taste of super-dark chocolate (the less sweet the better!), so I often leave out the maple syrup when I make this for my own household.

Ready for gifting

This spread (dip? anything goes!) is the perfect simple, homemade food gift. Just be sure to double the recipe to have enough for yourself, too!

This quick, easy recipe requires just a few simple ingredients:

  • hazelnuts
  • dark chocolate
  • salt
  • vanilla extract
  • maple syrup

After the initial step of roasting the hazelnuts, you’ll dump them in your food processer and blend to a butter consistency. 

  • Just getting started . . .
  • It’s butter!
  • Time to add the melted chocolate, vanilla extract, and salt

It’s really up to you how to enjoy this decadent spread. It’s great on fruit, on these gluten-free waffles, swirled into plain Greek yogurt, or enjoyed just straight-up on a spoon! To be honest, I’m a big fan of the straight-up spoonful. 

Print Recipe
 Easy Homemade Nutella
Course Desserts
Servings
cups
Ingredients
Course Desserts
Servings
cups
Ingredients
Instructions
  1. Preheat oven to 350F. Line a large baking sheet with parchment paper.
  2. Add the hazelnuts to the baking sheet, and spread into a single layer. If using roasted hazelnuts, roast for about 8 minutes. If using raw, roast for about 12-14 minutes.
  3. After hazelnuts have cooled slightly, grab a clean kitchen towel. Rub the hazelnuts in the dish towel to remove the skins. I usually do this in two or three batches. This step will not remove all of the skins, and that is absolutely fine.
  4. Add the hazelnuts to a food processor, and blend until they form a butter consistency (see photos above). This generally takes about 7 or 8 minutes.
  5. Break the chocolate into smaller pieces (no need to chop!), and melt in microwave or in a double-boiler. If using the microwave, heat the chocolate in 30-second or less increments and watch carefully.
  6. Add the melted chocolate, salt, and vanilla extract to the hazelnut butter in the food processor. Blend for a minute or so until ingredients are totally incorporated.
  7. Add the tablespoon of maple syrup (optional), and blend for an additional minute.
  8. Enjoy, share, or both!

Gingerbread Spice Energy Bites with Collagen

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I have a confession to make. I’m pretty lazy when it comes to snacks. I typically don’t prep snacks, because I find it a lot easier to simply grab a small piece of fruit and some nuts or roasted seeds, no cooking or prep necessary. The holidays, however, having me feeling a bit inspired, though. Also, my kids are kind of bored with the fruit-and-nuts-every-single-day snack plan, so I developed this recipe for us all to enjoy something festive that would help us get out of our snack rut.

These cute, little energy bites will satisfy your craving for something sweet, and the yummy gingerbread spices will have you humming all of your favorite holiday tunes in no time. They also deliver a ton of nutrients thanks to fiber-rich dried plums, good fats from the cashews, and a small dose of collagen.

Once known as “prunes”, but since re-branded as dried plums, these powerhouses pack some serious antioxidant punch. In addition, dried plums’ combination of soluble fiber and the natural sugar sorbitol help keep things moving along in the digestive tract quite nicely, if ya know what I mean. Soluble fiber is also very effective at keeping blood sugar levels stable, increases your body’s sensitivity to insulin, and leaves you feeling satiated.

I included a couple of tablespoons of hydrolyzed collagen (a.k.a. collagen peptides or also collagen hydrolysate) in this recipe for a couple of reasons. First, it adds a small amount of protein to the energy bites. Second, collagen provides certain amino acids that our diets can often be lacking, even if we are eating adequate protein in general. There’s some evidence to indicate that collagen, in its variety of forms, confers a wide range of health benefits.

These no-fuss energy bites involve just a quick zip of four simple ingredients in your food processor. Feel free to double the recipe (honestly, you probably will want to eat a double batch of these). If you don’t have any gingerbread spice blend on hand (sometimes my local market stocks it), you can make a quick batch of this gingerbread blend. That recipe yields enough for this recipe, plus some extra to sprinkle on your morning oats, or in your coffee for a treat! And, if you want to skip making the blend, I listed in the recipe instructions the exact amount of each spice you’ll need to get you through just this recipe. You do you.

Process cashews until they take on a crumb-like texture.

 

Your dough will be ready for rolling when it looks like this. It should feel slightly tacky.

 

These are the cashews and prunes (er, dried plums) I often use for this recipe.


Print Recipe


Gingerbread Spice Energy Bites with Collagen

Course Snacks

Servings
energy bites


Ingredients

Course Snacks

Servings
energy bites


Ingredients


Instructions
  1. Pulse cashew pieces in food processor until they take on a crumb-like texture (see picture).

  2. Add remaining ingredients, and process until it forms into a slightly tacky dough-like texture (see picture).

  3. Using a tablespoon or small, cookie-dough scoop, portion out dough a tablespoon at a time, and roll into balls. Store in the refrigerator.

Gingerbread Spice Blend

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When December 1st rolls around, I suddenly find myself craving anything and everything related to gingerbread. That’s exactly why I always kick off the holiday season by making a batch of this gingerbread spice blend! Looking for some holiday spirit? Add a dash of gingerbread spice, and you’ll suddenly find yourself fa-la-la-la-ing and jingle-bell-rocking all day long. It’s powerful stuff, this gingerbread spice. Don’t say I didn’t warn you.

I use this blend when making my Gingerbread Spice Energy Bites with Collagen, I sprinkle it on my overnight steel-cut oats, and I’ve even been known to add a little bit to my coffee. I’m sure there are a million other festive ways to enjoy this spice blend – I’d love to know how you plan to use it!

Print Recipe
 Gingerbread Spice Blend
Course Sauce/Dressing/Spices
Servings
Ingredients
Course Sauce/Dressing/Spices
Servings
Ingredients
Instructions
  1. Combine all ingredients in an air-tight glass jar.

Quick & Easy Chili-Lime Spiced Shrimp, Cucumber, and Avocado Salad

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It’s true, I do love to cook, but, I’m also living in the real world. I don’t have hours of time to prepare meals, and I bet you don’t either. I also don’t want to rely on processed, nutrient-poor foods for the sake of convenience. That’s why I look for meals that meet my top three requirements:

  • real-food ingredients
  • quick and easy
  • delicious

This no-cook meal, Chili-Lime Spiced Shrimp, Cucumber, and Avocado Salad checks all the boxes! Little conveniences like frozen cooked shrimp and canned beans add up to huge time savings without sacrificing flavor. It’s loaded with veggies, and the shrimp and avocado will leave you feeling fueled and filled. I whipped this recipe together on the fly one day as I rummaged through my kitchen, putting together a few lunches to get me through the week. This meal packs well as a lunch, but is also perfect for a busy weeknight when you’re short on time and need a quick-prep dinner.

I like to round out this meal with some additional carbs (brown rice is my favorite with this). Yes, technically the cooked rice means this isn’t a 100% “no-cook” recipe, but, it can be if you rely on batch-cooked rice that you included in your weekly meal prep (yes, that’s often the secret to my no-cook meals!). If you choose not to add that extra carb, consider increasing the olive oil amount a little bit.

The directions below are for two servings. Feel free to dial up or down the servings to meet your needs. If you pack up a couple for lunches, it’s best to hold off and add the avocado the day you will enjoy your meal.

All packed up for lunch (variation here is refried beans instead of black beans)

 

 

Print Recipe
 Quick and Easy Chili & Lime Spiced Shrimp, Avocado, and Refried Beans
Course Main Dishes
Servings
Ingredients
Course Main Dishes
Servings
Ingredients
Instructions
  1. Add all ingredients to a large bowl, and gently combine. Enjoy!